Beautiful and pumped hands are the dream of any girl. Especially if the summer season is ahead. BeautyHack.ru asked XFIT master trainer Vladimir Kuskov to show the most effective exercises for this zone. But spoiler! It turns out that doing just a workout for triceps and biceps is not so effective. It is better to include it in the overall program for working with the whole body.
– If you want your arms to be beautiful and strong, you should add exercises to this area during a general workout, – advises Vladimir Kuskov, – For example, while working with your back, pay attention to triceps. Or, when you pump your chest, do exercises for biceps. In this case, the response of the organism will be sufficient to start adaptation to the received load.
Our body does not have point fat burning, so it makes no sense to do a large amount of training only on the hands. Correction of nutrition and energy-intensive workouts will help to solve this problem, in which large muscle groups will work, such as the muscles of the legs, back and chest. Also, the position of the neck and shoulder blades affects the correct and correct work of the hands.
I offer five of the most effective exercises for the muscles of the hands, which should be included in the workout.
1) Standing barbell curl
Feet hip-width apart, spine and shoulder blades in a neutral position, arms shoulder-width apart. During the exercise, the elbow is fixed and remains in place when flexed. On the exhale, we bend the arms to the maximum possible position, on the inhale we unbend.
Do a few warm-up sets and then choose a weight with which you can do 2-4 sets of 10-15 reps.
2) Standing dumbbell curl
Feet hip-width apart, spine and shoulder blades in a neutral position, arms extended along the body. We fix the elbows in place, while exhaling we bend the arm at the elbow joint, turning the palm up, for maximum contraction of the biceps. On inspiration, we return to the starting position. We perform the same sequence of actions with the other hand.
Avoid swinging and hyperextension in the spine. With incorrect execution technique, this leads to the risk of injury, work without inertia.
3) Bending the arms with dumbbells while standing “Hammer”
Feet hip-width apart, spine and shoulder blades in a neutral position, arms extended along the body. We alternately bend our arms without turning the palms, the dumbbells remain parallel to each other.
Do 2 warm-up sets and 2-4 working sets of 10-15 reps.
4) Extension in the elbow joint with a barbell lying down
We lie on the mat, feet hip-width apart. The spine is in a neutral position, the shoulder blades are in a neutral position, pressed and remain motionless, the arms are extended over the shoulder joints. We bend our arms at the elbows and lead the bar slightly above the forehead.
During this exercise, keep the humerus static, that is, the movement should be only in the elbow joints, the body remains motionless.
Do a few light weight warm-up sets followed by 2-4 working sets of 10-15 reps.
5) Extension in the elbow joint with dumbbells lying down
We lie on the mat, feet hip-width apart. It is important to keep the shoulder blades pressed against the mat, this will give a stable position to the body and the humerus, which practically does not move. In the version with dumbbells, there is more degree of freedom than in the version with a barbell, so you can choose less weight, but the exercise will be no less effective.
Hands at the width of the shoulder joints, we bend and unbend the arms at the elbow joint, the elbows remain above the shoulder joints. Bend your elbows on the inhale, unbend on the exhale.
Do 2 warm-up sets of 10 reps and 2-4 working sets of 10-15 reps.